Coconut water vs orange juice: which is healthier?

They are about equally nutrient-dense: coconut water scores 74/100 and orange juice 76/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.

Coconut water

74/100High nutrient density

18 kcal per 100 g. 1 cup (240 ml): 240 g

Orange juice

76/100High nutrient density

45 kcal per 100 g. 1 cup (240 ml): 248 g

Which to pick for your goal

Fewer caloriesCoconut water18 vs 45 kcal per 100 g
More proteinAbout even0.2 vs 0.7 g per 100 g
More fiberAbout even0 vs 0.2 g per 100 g
Less sugarCoconut water3.9 vs 8.4 g per 100 g
More potassiumOrange juice165 vs 200 mg per 100 g
Less saturated fatAbout even0 vs <0.1 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Coconut water, 100 g	Orange juice, 100 g	Coconut water, 240 g	Orange juice, 248 g
Calories	18 kcal	45 kcal	43 kcal	112 kcal
Protein	0.2 g	0.7 g	0.5 g	1.7 g
Carbohydrates	4.2 g	10 g	10 g	26 g
Sugars	3.9 g	8.4 g	9.4 g	21 g
Fiber	0 g	0.2 g	0 g	0.5 g
Fat	0 g	0.2 g	0 g	0.5 g
Saturated fat	0 g	<0.1 g	0 g	<0.1 g
Vitamin C	9.9 mg	50 mg	24 mg	124 mg
Vitamin A	0 µg	10 µg	0 µg	25 µg
Potassium	165 mg	200 mg	396 mg	496 mg
Iron	<0.1 mg	0.2 mg	<0.1 mg	0.5 mg
Calcium	7 mg	11 mg	17 mg	27 mg
Magnesium	6 mg	11 mg	14 mg	27 mg
Sodium	26 mg	1 mg	62 mg	2.5 mg

Last updated October 8, 2026. Scores use the HowHealthyIs Score method.

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